Baka: Crane (BAHK-AH-sun-ah)
Galavasana - Parsva Bakasana - Eka Pada Koundinyasana I and II, Lolasana, Low Malasana, Eka Pada Bakasana
Key Actions: Hasta Bandha - Knees hug in to armpits - Uddiyana Bandha - Cobra Backbend - Samana between heels and tailbone
Apana: Hasta Bandha in the hands shoulder width on the Earth, tailbone points to the heels. Shins press against upper arms.
Samana: Feet press into each other, Uddiyana Bandha in the navel coils in and up rounding the spine, scapula engage down the back.
Prana: Sternum is expanding forward. Strength rises up the arms towards the shoulders to support the ‘cow’ like expansion of the chest from the pressure of hasta bandha.
Vyana: collarbones broaden throughout the chest, energy circulates through the fingers and toes; and in variations, legs radiate in full extension.
Udana: Heels lift to tailbone, energy rises up arms from the Earth.
-toes not touching
-hands not activated
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Triceps, Anterior Deltoid, Pectorals, Trapezius (lower fibers), Core Abdominals, Iliopsoas, Quadriceps (upper fibers), Hamstrings (lower fibers), Adductors, Gastrocnemius, Soleus
THA/Lunar - Lengthen - Biceps (eccentric contraction), Posterior Deltoid, Rhomboids, Trapezius (upper fibers), Spinal Extensors, Glutes, Quadriceps (lower fibers), Hamstrings (upper fibers), Abductors, Tibialis Anterior
THREE PART VINYASA